On August 6-7 it's the world's biggest triathlon event at the Excel Centre, London E16. There are 4 separate distances for different levels of competitor:
Super Sprint - ideal for beginners, with 400m swim, 10km cycle, 2.5km run.
Sprint - half the standard triathlon distance (750m swim, 40 km cycle, 5km run)
Olympic - the standard triathlon (1,500km swim, 40km cycle, 10km run)
Olympic Plus - for the elite of fitness competitors, same as the standard triathlon but with 80km cycle rather than usual 40km.
Top triathlon training tips
1. Put in the hours. You've got to be dedicated if you're to excel at this sport. Focus on both your technique and your fitness. Elite triathlete Alistair Brownlee has a rigorous training regime in the lead-up to events: he swims 7 hours a week, cycles 16-20 hours a week, and runs up to 10 hours a week.
2. Vary your training. Don't limit yourself to running on the treadmill, you're more likely to get over-use injuries. Train off-road on rough terrain to maximise variety.
3. Build up your core strength, a key element of fitness for swimming. Exercise all your core muscles, including your transverse abdominis, your deepest core muscle. The plank (aka the bridge) is one of the best exercises for this.
4. To maximise recovery, get plenty of sleep and rest, or you'll weaken your immune system. And boost your immune system with optimum nutrition. Ignore all the low-carb nonsense of celebrity diets and get plenty of complex carbs such as oats, sweet potato, and quinoa.
5. Reduce your risk of injury with plenty of stability exercises and stretching. You can minimise your risk of achilles tendonitis by including ankle strength exercises in your regime (such as balancing on a BOSU ball), and stretching your calves after each workout. And you can reduce the risk of ilio-tibial band (ITB) syndrome by foam-rolling your outer thigh, to lengthen the ITB, a long band of ligament which runs from your pelvis to your knee. Regular sports massage will help get rid of muscle-knots and identify tight muscles.
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Triathlon London 07739 526558
Ring for details of how to enter this triathlon event.
East London Triathletes
Mens Captain: David Longstaff email: david.j.longstaff (at) googlemail.com
Womens Captain: Lorraine Taylor email: raine.taylor (at) btinternet.com
Based in Walthemstow and South Woodford
There are few sports as physically demanding as the triathlon. Triathlon fitness requires strong muscles throughout your body, muscular endurance, flexibility, and cardiovascular fitness. Why not hire a personal trainer in London to eliminate any weak links and get you in top shape for your triathlon?
Key tip for triathlon training: focus most on your weakest leg of the triathlon, to bring it up to speed.
And when you train in the gym, make sure you train for muscle growth, not just cardio. You're more likely to burn off excess fat with resistance exercise to build muscle, rather than cardio workouts. And the last thing you need as a triathlete is excess flab weighing you down. There's an old saying: you carry fat, but muscles carry you.
During the event itself, make sure you use a good sunblock (factor 30+, and water-resistant) as you'll be outdoors for an extended period.
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